Relationship between intense physical activity and brain health

The study involved 279 adult volunteers aged between 40 and 91, who had not been diagnosed with dementia at the beginning of the experiment. To obtain accurate data on physical activity, Fitbit trackers were used to record the participants’ movements for 30 days. This allowed the researchers to analyze real-time physical activity, eliminating the errors associated with self-reported data.

An algorithm was developed to classify the activity based on the collected data. A deliberate session was defined as a period of movement lasting at least ten minutes and with a walking speed of 40 steps per minute or more. Based on this criterion, the group was divided into those who performed structured exercise and those whose activity was limited to daily activities. The brain condition was assessed using high-resolution magnetic resonance imaging (MRI) and a set of neuropsychological tests.

The main criterion for assessing brain health was the level of white matter hyperintensity (WMH). This indicator serves as an indicator of cerebrovascular damage, which often precedes cognitive decline. Participants who regularly completed ten-minute intensive walking sessions had significantly lower white matter lesions.

The study showed that the frequency and pace of such sessions are the most accurate predictors of brain health. A high frequency of short but intense loads correlated with better indicators of executive functions — the ability to plan, solve problems, and switch attention. It has been observed that the positive effect of such loads is more pronounced in women than in men.

To visualize the significance of various parameters of physical activity, the results of the study can be systematized according to their impact on the cognitive sphere.

The findings refine existing recommendations for physical activity in middle and older age. While any movement is beneficial, it is crucial to organize activity in the form of frequent and vigorous periods to protect the brain from age-related changes. This discovery allows for the development of more effective dementia prevention programs that focus on intensity and regularity rather than just the overall duration of activities.

The researchers emphasize that even for those participants who did not engage in structured sessions, increasing the total number of steps was beneficial, but the benefits were less significant compared to the results of the intensive training group. This confirms the need to integrate short periods of fast walking into our daily routines to maintain brain function at the cellular level.